Dumbbell lateral raises
Side Deltoid
- Start standing with your feet separated at the width of your shoulders. Hold a dumbbell in each hand with completely extended arms and the palms of the hands looking towards your body. This is your initial position.
- Then, keeping the elbows slightly flexed, lift the dumbbells to the sides until your arms are parallel to the ground and form an "t" with your body. Be sure to keep the torso upright and controlled movement, avoiding the use of impulse.
- Finally, slowly lower the dumbbells back to the initial position. That would be a repetition. Remember, it is important to perform this exercise with a load that allows you to maintain the correct technique and control the movement at all times.
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Mesías sequence
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Plank pass through with kettlebell
Abs ∙ Triceps ∙ SideDeltoid ∙ RearDeltoid
T push-ups
Triceps ∙ Abs ∙ ExternalRotators ∙ LowerChest ∙ UpperChest ∙ LowerTrapezius ∙ RearDeltoid ∙ SideDeltoid
Kettlebell hip halo
Abs ∙ AnteriorDeltoid ∙ SideDeltoid ∙ RearDeltoid ∙ Forearms
Lateral shoulder raises
SideDeltoid ∙ RearDeltoid
Jump rope
Calves ∙ AnteriorDeltoid ∙ SideDeltoid